Comparing Nutrients in 100 grams Raw Spelt VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Raw Spelt	Sunflower Seeds	Recommended Dietary Allowance
Energy	11.7% 338kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.43g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	15.4% 20g	130g per day for Men 19-50 years
Sugars	9.4% 6.82g	3.6% 2.62g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.33% 0.24g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.84g	NA	g per day for Men 19-50 years
Sucrose	% 0.59g	% 2.5g	g per day for Men 19-50 years
Fiber	28% 10.7g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	26% 14.6g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.8% 6.84mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	103% 1.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	34.7% 10.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.3% 45μg	56.8% 227μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.56% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.27% 0.79mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3% 3.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.7% 27mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	56.8% 0.51mg	200% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	55.5% 4.44mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	84.8% 1.95mg	2.3mg per day for Men 19-50 years
Molybdenum	204% 92μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	57.3% 401mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	30% 3.28mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Raw Spelt vs Sunflower Seeds:

• Uncooked Spelt has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.1 times more Vitamin B1, 3.1 times more Vitamin B2, 5.8 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C and 44.5 times more Vitamin E than Uncooked Spelt.
• Both Uncooked Spelt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B5 per 100 g.
• Both Uncooked Spelt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Raw Spelt vs Sunflower Seeds:

• Uncooked Spelt has 1.5 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Calcium, 3.5 times more Copper, 2.4 times more Magnesium, 1.6 times more Phosphorus, 1.7 times more Potassium, 4.5 times more Selenium and 1.5 times more Zinc than Uncooked Spelt.
• Both Uncooked Spelt and Dried Sunflower Seed Kernels have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Uncooked Spelt has 3.5 times more Carbohydrate, 2.6 times more Sugars and 1.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 21.2 times more Fat, 11 times more Saturated Fat, 19.3 times more Omega 6 and 1.4 times more Protein than Uncooked Spelt.
• Both Uncooked Spelt and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 100 g.
• Both Uncooked Spelt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.